This workout is actually one of my favorite ones.  We haven’t had it in a while, so enjoy!

Stretch

5 Rounds of:

1. Dumbell Push Up Rows – 10 Pushups 5 Rows (each arm) Pushup with Row (Perform a Pushup, then row with right arm and reset, perform a pushup row with left arm and reset).
2. Sumo Squat with Dumbbell – 10 reps Sumo Squat (Notice the position of the feet, and I usually just hold the dumbbell close to my chest if that’s more comfortable).
3. Mountain Climbers (2 Counts) – 25 Mountain Climbers
4. Pullups (Any Grip) – 7
5. 8 Count Body Builders – 8 Total 8 Count Body Builders

End Circuit

Finisher #1 – Leg Matrix
Perform ONE set of the 4 exercises recording the amount of time it takes to complete the first set.  Rest Double that time, then repeat one more set.

1. Body Weight Squats – 24 Repetitions
2. Body Weight Alternating Lunges – 24 total or 12 each leg
3. Body Weight Split Jumps (Alternating Lunge Jumps) – 24 each leg
4. Body Weight Jump Squats – 12 Reps

End Finisher

Plank for a total of 3 minutes (Try to use a few sets as needed)

Stretch

- Ben

Potential PT #1 – 200, 400, 800

Rest exactly as long as it takes you to complete each run. So Run 200 Meters and record time, then rest that same time.  Then run 400 Meters and record time, rest that amount of time.  The same for 800 Meters.  That completes one round, then 2 more to go!

Stretch

3 Rounds (Circuits) of: 

1. Run 200 Meters (200 yards)
2. Run 400 Meters (1/4 mile)
3. Run 800 Meters (1/2 mile)

Abs/Core:

1. Medicine Ball Get Ups – 1 minute (can use a dumbbell also)
2. Plank Ups – 1 Minute
3. Side Planks – 30 seconds each side
4. Medicine Ball Twists – 1 Minute

Stretch

- Ben

Potential PT #1 – Ben’s Favorite

This workout is actually one of my favorite ones.  I may not enjoy it while it is going on, but it’s a great way to kick off everyone’s summer for becoming truly fit.  Go get em!

Stretch

5 Rounds of:

1. Dumbell Push Up Rows – 10 Pushups 5 Rows (each arm) Pushup with Row (Perform a Pushup, then row with right arm and reset, perform a pushup row with left arm and reset).
2. Sumo Squat with Dumbbell – 10 reps Sumo Squat (Notice the position of the feet, and I usually just hold the dumbbell close to my chest if that’s more comfortable).
3. Mountain Climbers (2 Counts) – 25 Mountain Climbers
4. Pullups (Any Grip) – 7
5. 8 Count Body Builders – 8 Total 8 Count Body Builders

Finish with Plank for a total of 3 minutes (Try to use a few sets as needed)

Stretch

- Ben